Anxiety, brain, body, and you

Anxiety, Brain, Body, and You

By James Cameron, LPC-S, LPC, MAC, LCDC

of CameronCounseling.com (not a replacement for therapy)

Licensed Therapist and Mental Health Advocate

A Journey We Take Together

Anxiety is something that we all experience, and we all feel its effects in both familiar and surprising ways. Whether it’s the jittery feeling before a presentation, the tightening in our chest when we think of the future, or the way our thoughts spiral late at night — anxiety touches us in ways that are mental, emotional, and deeply physical. But to understand anxiety fully — to truly walk through its impact with our minds and bodies together — we need to start where it begins: in the brain.

In this blog, we are going to explore how anxiety affects the brain and body, and how we can work together to understand what is happening inside us when anxiety takes hold. Along the way, we’ll look at research and trusted sources to help explain the science behind the experience, and we’ll consider how this knowledge can empower us to respond with awareness and care.

What Our Anxiety Is — A Signal, Not a Failure

At its core, anxiety is a built-in survival response. Our brains are wired to detect danger — physical or perceived — and to prepare our bodies to respond. This is often called the “fight-or-flight” response. When we perceive a threat — from a snarling animal thousands of years ago or a job interview today — our brains send a signal that tells the rest of the body to get ready.

This response evolved because it helped our ancestors survive. Our nervous systems are designed to protect us by preparing our muscles, heart, lungs, and even our thoughts for swift action. Anxiety is that ancient alarm system — and sometimes it gets triggered even when there is no real danger. That’s when it feels overwhelming or unhelpful. Largely due to the fact there are very few sabertooth tigers in America today!

But before we go deeper into what anxiety does, let’s look at how it begins in the brain.

Anxiety in the Brain — Where It Starts

Anxiety begins in a part of the brain that’s sometimes called the “fear center” — the amygdala. This tiny, almond-shaped region constantly scans for threats and sends signals when it thinks danger lurks nearby. When the amygdala sounds the alarm, it communicates with other key brain regions:

1. The Amygdala — Alarm System

The amygdala responds rapidly to our perceived threats and sends us distress signals throughout our brain and body. In people with chronic anxiety, the amygdala becomes hyperactive, meaning it “goes off” even when there isn’t a real danger.

2. The Hypothalamus — Command Center

The hypothalamus acts as a kind of control hub for us, translating the amygdala’s signal into hormonal instructions. It activates the HPA (hypothalamic-pituitary-adrenal) axis, which triggers the release of stress hormones like cortisol.

3. The Prefrontal Cortex — Rational Thinker

The prefrontal cortex helps us think clearly and regulate emotions. But during anxiety, it gets suppressed by the amygdala’s urgent warnings. That’s why, when anxious, we might feel less rational and more reactive. This is the main reason grounding techniques can be so effect for our storms of life.

4. The Hippocampus — Memory Keeper

The hippocampus helps us remember past experiences and contextualize threats. Chronic anxiety can alter how the hippocampus works, strengthening memory for fear and weakening other cognitive processes.

Together, these parts of us form a network that makes anxiety feel very real — even when the actual danger does not exist.

Neurochemistry — The Chemicals Behind Anxiety

Anxiety doesn’t only change the shape and function of our brain regions — it affects our brain chemistry. Here’s how:

Cortisol — “The Stress Hormone”

Cortisol levels rise when we feel threatened. In small bursts, cortisol boosts alertness and attention. But when it stays elevated because we are constantly anxious, our brains and bodies remain in a prolonged state of stress. This has been linked to several side effects.

Neurotransmitters — The Messengers

Neurotransmitters like serotonin, GABA, dopamine, and catecholamines (like adrenaline) play major roles in anxiety:

• Serotonin helps regulate mood. Imbalances can make anxious or depressive states more likely.

• GABA calms brain activity. When our levels are low, our neural circuits can become overexcited, making it harder to relax.

• Dopamine, tied to reward and motivation, can become dysregulated under chronic stress, affecting our mood and pleasure responses.

These chemical changes help explain why anxiety feels emotional and physical for us.

How Anxiety Affects Our Body — Systems in Overdrive

Because the brain and body are in constant communication, anxiety doesn’t stay in our heads. It materializes physically. Let’s look at how it affects major bodily systems:

1. The Cardiovascular System

When anxiety kicks in, our heart rate increases, and blood pressure can rise as our body prepares for danger. Over time, chronic anxiety may increase the risk of cardiovascular problems for us because the heart is repeatedly pushed into high gear.

2. The Respiratory System

Anxiety often causes rapid and shallow breathing. This can itself lead to feelings of panic or dizziness for us. For people with respiratory conditions like asthma, anxiety can make symptoms worse.

3. Digestive System and the Gut-Brain Axis

Our gut and brain talk to each other constantly through the gut-brain axis. When anxiety activates the stress response, it diverts blood away from digestion, often causing nausea, stomach pain, or other GI symptoms like diarrhea or constipation. This can lead to other conditions like irritable bowel syndrome (IBS), highlighting how deeply our brain and digestive system are connected.

4. Immune System

In the short term, our stress can boost certain immune responses. But when anxiety is persistent and chronic, our immune system can become weakened. We are then vulnerable to infections and slower healing.

5. Muscular System

Muscle tension is one of the most common physical symptoms of anxiety that humans share together. When our bodies think we are threatened, muscles remain in a state of readiness. We are then led to chronic pain, headaches, and fatigue. These physical responses are not separate from the emotional experience — they are part of the same system — which is how come anxiety can feel both mental and physical at the same time.

When Anxiety Becomes Chronic — Long-Term Brain and Body Effects

Occasional anxiety is normal — a natural response to life’s challenges. But when the anxiety response stays activated for too long, our brains and bodies change together in lasting ways.

Structural Brain Changes

Research shows that our chronic stress and anxiety can lead to:

• Enlarged amygdala, making us more reactive to possible threats.

• Shrunken prefrontal cortex and hippocampus, weakening emotion regulation and memory context.

These structural shifts can make it harder for us to think clearly, regulate feelings, and respond calmly, creating a cycle within us reinforcing anxiety instead of relieving it.

Cognitive and Emotional Impact

Because anxiety alters both brain chemistry and structure, prolonged anxiety can affect our:

• Decision-making

• Memory

• Attention

• Emotional balance

Chronic anxiety can lead to patterns of negative thinking and increased sensitivity to stress. These cognitive changes can then feed back into anxiety itself, creating a reinforcing loop that affects everyday life we are trying to live.

Supporting Each Other — How We Can Respond Together

Understanding how anxiety affects the brain and body gives us power. Knowledge does not cure anxiety on its own, yet it helps us recognize what is happening and work together toward wellbeing.

Here are some ways we can respond:

Mind-Body Approaches

Practices like deep breathing, meditation, and mindfulness can help us calm the nervous system and reduce the prolonged activation of our stress response.

Nutrition and Lifestyle

Foods that support brain health — like omega-3s, fiber, and balanced proteins — and avoiding excess caffeine or sugar can interfere with mood and stress regulation.

Therapy and Counseling

Therapeutic approaches like cognitive-behavioral therapy (CBT) and exposure therapy or systematic desensitization help us understand our thoughts and reactions. Additionally they have the potential of helping build coping skills, and respond more calmly to triggers as we navigate the storms of life together.

Medical Support

Medications such as SSRIs or SNRIs can help rebalance neurotransmitters when anxiety becomes debilitating. Such treatments are best guided by a medical provider and are part of our broader care together.

Social Support

Perhaps most importantly, we can support one another. Talking with trusted friends, family, or support groups reminds us that we are not alone. Anxiety affects many people — and sharing that experience can reduce shame, isolation, and fear. Together we can be stronger than any of us alone.

Conclusion — Anxiety Is Part of Our Shared Biology

Anxiety is not a weakness. It is a shared biological response — a system that evolved to protect us, even when it sometimes goes into overdrive. Anxiety affects our brains, our nervous systems, and our bodies in profound ways, and the more we understand these effects together, the more capable we become of finding balance, resilience, and healing.

Together, we can demystify anxiety. Together, we can learn to respond with awareness instead of fear. And together, we can take steps — small or large — toward lives that are calmer, more grounded, and more connected.

If you or someone you care about struggles with anxiety, remember this: we are not alone. What we are experiencing has a biological basis, and with understanding and support. We can face it as a shared challenge — together.

References

American Psychological Association. (2023). Stress effects on the body.
Cleveland Clinic. Hypothalamic-Pituitary-Adrenal (HPA) Axis overview.
Healthline. Effects of anxiety on the body.
National Institute of Mental Health (NIMH). Anxiety Disorders.
Psychology Today. The Biology of Anxiety.
Mayer, E. (2011). The Gut-Brain Axis and Stress Response.